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Training for Thursday, September 13th

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Warm Up
Group Circle
2 Rounds
5 Inchworms with Push Up
10 Hollow Tuck Ups
2 Rounds
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

Leg Strength
Front Squats
6 Sets x 8-10 Reps @ the percentages below, 2:00 Rest between sets
45%, 60%, 70%, 75+%, 75+%, 75+%

Workout of the Day
16:00 AMRAP
5-10-15-20-25…
Push Ups
Sit Ups
5 Clean and Jerks 165/110 (Comp 205/135)
*Clean and Jerks remain at 5 reps every round.  They should be heavy, up to 80% of your max.

Cardio CrossFit (7am, 12pm, 6pm)
30:00 AMRAP
10 Clean and Jerks 95/65
10 Push Ups
10 Sit Ups
10 Front Squats 95/65
10 Push Ups
10 Sit Ups

Cool Down
Chest + Shoulders: Floor Chest Stretch or Door Frame Chest Stretch, Lacrosse Ball Massage
Quads: Foam Roll + Couch Stretch each leg
Abs: Up Facing Dog and Standing Overhead Reach